10.9.17


Published October 8, 2017



PreWod

Warm Up
Banded Goblet squat x 20
Banded side steps ½ gym /leg
Goblet Lunge X 20 (10L/10R)
Couch Stretch 1 min each side

Strength
A) Back Squat 3 x (6-12 reps) @78%
3 x ME Chin Ups
B) Back Rack Lunge 3 x (12-16 reps) @ 39%
3 x MB Sit up (20/14) x 10



MetCons

10.9.17

Columbus Day “1492” Wod
with a partner complete 10 rounds for time:
1 Clean & Jerk (185/135)
4 Deadlifts (185/135)
9 Pull-Ups
2 Bar facing burpees

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